Boost Run Performance: Injury Prevention Guide PART 1

Running is the absolute bee's knees. It's easy to learn, cost efficient, and you don't need to deck yourself out in fancy gear (unless you're into those carbon-plated super shoes and high-tech gadgets). Running makes you feel alive, strong, fast, and free – what's not to love?

However, with this simplicity and excitement for running, comes the risk of running-related injuries. Whilst essential factors such as appropriate footwear, running technique, and strength play a significant role in minimising injury risks, managing overload is the real key to keeping you running pain free.

There's no one-size-fits-all formula to start running, but here are a few friendly tips to ponder before you hit the track:

Start with a Walk-Jog Approach

Jumping straight into continuous running can be tough, especially for those new to running. Not only can it take away from the enjoyment, but it can also lead to poor running form caused by fatigue. Try starting with a nice 10-minute walk to warm up, then mix in some easy intervals of walking and jogging. For example, jog for a minute, walk for three, and repeat that five times before finishing with a brisk walk. Don't underestimate the power of walking; it's the foundation of your running journey. Remember, sometimes, less is more.

Embrace Alternating Training Days

For beginners or those returning after a significant break, it's vital to avoid consecutive running days. Incorporate cross-training activities, such as walking, swimming, cycling or Pilates, to maintain fitness without overloading your body. This strategy allows tissues to adapt and recover, reducing injury risk.

Prioritise Strength Training

Integrate simple, effective bodyweight exercises focusing on lumbo-pelvic strength, foot and ankle stability, and spinal mobility. Running-specific Pilates, such as classes offered on the forRunners.app, can be especially beneficial, targeting key areas in a fluid sequence to enhance running efficiency and reduce your risk of injury.

While other factors like running surfaces, shoe selection, and nutrition are important, these three core strategies provide a solid foundation for injury-free running. Of course, physiotherapy is there to help if needed, but if you find yourself booking appointments every week or two, it's time to reassess your training.

Check out our next post, "Injury Prevention Guide PART 2", which offers a practical, no-frills program to guide you safely from beginner to confident runner.

AB